MTS Sponsored log

[Rick123]

BACK/ABS 29/12/21
Meadows row
3x8x50kg

Chest supported t-bar row
4x10x75kg

Gym 80 machine row (neutral grip)
4x10x100kg

Gym 80 pulldown machine (neutral grip)
4x10x135kg

Hyperextensions
3x20xBW

Seated db curls
4x12x16kg

Leg raises and incline situps combo
4 sets to failure

[Rick123]

LEGS/CALVES 31/12/21
Lying leg curls
4x10x75kg

Leg extensions (1 sec hold at the top)
4x10x100kg

Adductor machine
4x10x125kg

Gym 80 hack squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x200kg

Stiff legged barbell deadlift
4x10x150kg

Seated calf raises
6x10x60kg

Last legday of the year, made sure it was a good one!

[Rick123]

ARMS/ABS 01/01/22
Dumbell hammer curls
4x8x20kg

Barbell curls 1,5s
4x8x35kg

Ez bar preacher curls (3 sec negatives)
4x8x30kg

V-bar pushdowns
4x12x85kg

Bent over triceps extensions
4x10x60kg

Seated overhead rope extensions
4x10x50kg + 10 sec hold in the stretch

Leg raises
4 sets till failure

LEGS/CALVES (03/01/22)
Leg extensions (4 sec negatives)
4x8x120kg last ds 10x80kg ds 10x60kg

Lying leg curls (4 sec negatives)
5x8x80kg

Smith machine squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x190kg

Gym 80 reverse hack squat (paused)
4x8x230kg

Dumbell stiff legged deadlift
4x12x50kg

Standing calf raises
6x15x50kg

262 lbs this morning, 2 more weeks until my competition prep is going to start (16 weeks out). Workout still going strong, food intake is this hardest part right now… i’m constantly full as fuck and bloated. Food intake on TD is 6500 and NTD 5500. Holding a lot of water but that’s nothing special at this amount of calories. 2 more weeks of holding this bodyweight and then the fun begins.

[Rick123]

BACK/BICEPS/ABS 06/01/22
Neutral mag grip cable row
2-3 warm-up sets
20x100kg
12x110kg topset
15x70kg back off

Smith machine rows
12x120kg
10x120kg
15x70kg

Close grip pulldowns
18x70kg
15x70kg
14x70kg

Single arm Nautilus pulldowns
20x35kg
2x15x40kg

Pulldown machine
3x10x100kg

Nautilus biceps curls (single arm)
4x10x40kg

Incline cable curls
4x15x20kg

Leg raises into incline situps combo
4 sets to failure

Went for a 35 min drive to an old school gym with one of my friends, it looked like a dungeon (no joke) with some very solid old school equipment. Mostly Penatta and Nautilus. Very hardcore atmosphere and a great workout!

[Rick123]

ARMS/ABS 08/01/22
Cable curls
4x12x60kg

Dumbell hammer curls
4x8x20kg

Single arm preacher curls machine
4x8x30kg last set ds 8x22,5kg ds 8x17,5kg

V-bar pushdowns
4x20x70kg

Bent over cable triceps extensions
4x20x50kg

Dip machine
4x8x120kg last set ds 8x100kg ds 8x80kg

Leg raises
5 x failure

[Rick123]

CHEST/SHOULDERS/TRICEPS 10/01/22
Incline paused db press
15x50kg
12x50kg
10x50kg
8x50kg

Incline bb press
3x6x110kg

Machine chest flys
4x10x90kg

Neutral grip machine press
4x8x100kg

Dumbell prone lateral raises
3x12x14kg

Single arm Cable side lateral raises
3x20x15kg

Reverse peck deck
3x30x75kg

Dual rope cable extensions
4x15x40kg

Very good workout, pump was nasty!

[Rick123]

BACK/BICEPS/ABS 11/01/22
Meadows row
8x40kg
8x45kg
8x50kg
8x55kg

Wide grip cable row
4 sets 8-15 reps

Wide grip cable pullovers
4 sets 12 reps

Dual handle cable rows
4 sets 10-15 reps

Rack pulls
8x70kg
8x110kg
8x150kg
8x190kg
8x230kg
8x260kg

Barbell curls
4x10x35kg

Leg raises
4 sets 20 reps

QUADS/ADD/CALVES
Leg extensions
3x15x80kg (4-5 sec rp) 5x80kg (4-5 sec rp) 5x80kg

Adductor machine
15x100kg
12x120kg
12x120kg

Gym 80 hack squat
10x40kg
10x80kg
10x120kg
10x160kg
10x200kg

Dumbell walking lunges
3x15x40kg

Paused bb squat
3x15x100kg

Seated calf raises
5x15x40kg

Last week of bulking. Never thought i would be happy to start cutting, but last weeks were very hard (force feeding all the way). First time pushing my kcals this high, about 7000 on TD and 6000 on NTD. Now let’s see what’s left once all the fat is gone :)

I’ll make a update about the cycle and everything next week, if something will change. Monday i got my check in planned with the coach.

[Rick123]

BACK/HAMSTRINGS 14/11/22
Assisted pull-ups
15, 12, 10, 8 (last set ds x10)

Neutral grip pulldowns
15x65kg
12x80kg
10x95kg
8x105kg ds 12x60kg

Close grip pulldowns
15x60kg
12x70kg
10x80kg
8x90kg ds 12x80kg

Lying hamstring curls
20x50kg
15x60kg
12x70kg
10x75kg

Single leg ham curls
15x20kg
15x25kg
15x30kg

Stiff legged db deadlift
4x15x50kg

[Rick123]

PUSH 17/01/22
Flat HS press
10x40kg
10x80kg
10x120kg
10x160kg
12x120kg

Incline bb press
2x8x120kg
10x100kg (paused reps)

Flat db press
4x8x50kg

HS chest flys
4x15x82kg

Standing side lateral raise machine
3x15x7,5kg

Life fitness machine side laterals
15, 13, 12 x 35kg

Single arm rope extensions
4x15x20kg

16 weeks out right now, we’ll be starting to decrease kcals a little bit put no big changes currently.

[Rick123]

BACK/BICEPS/ABS (18/01/22)
Wide grip cable rows
15x100kg
15x100kg ds 12x70kg ds 12x50kg

HS low row
120kg x 12, 10, 9

Close grip cable rows (1 sec hold at contraction)
15x70kg
12x80kg
10x90kg
8x100kg ds 12x70kg

Rack pulls from mid chin
15x100kg
12x140kg
10x180kg
8x220kg

Reverse pec deck
82kg x 25, 23, 21, 20

Single arm cable curls
20x20kg
12x25kg
10x25kg

Barbell preacher curls
12x30kg
2x10x30kg

Decline bench crunches
4x20xBW

Back was insanely pumped

[Rick123]

ARMS/CALVES/ABS 22/01/22
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x45kg
Cable curls 4x12x31,5kg

Superset 2:
Lying db extensions 4x15x16kg
Machine preacher curls 4x12x40kg

Superset 3:
Dips machine 4x15x120kg
Dumbell hammer curls 4x10x20kg

Standing calf raises
50kg x 15, 12, 10, 9

Hanging leg raises
4 x failure

[Rick123]

CHEST/SHOULDERS/TRICEPS 24/01/22
Incline db press
8x65kg
12x56kg

Flat HS press
8x160kg
12x120kg

HS shoulder press
10x120kg
12x100kg

Pin loaded chest press
10x96kg
Cluster: 10x82kg … 7x82kg … 5x82kg

HS machine chest flys
92kg x 15, 13, 12, 10

Single arm cable side lateral raises
20kg x 12, 11
15kg x 15

Life fitness machine side lateral raises
40kg x 15, 12, 11

Single arm rope extensions
4x15x20kg

Back to lower volume workouts, first one definitely felt like a good one :)

[Rick123]

BACK/BICEPS/ABS 25/01/22
Wide grip cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Close grip dual handle cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Barbell rows
15x60kg
12x90kg
10x100kg
8x110kg ds 15x60kg

Rack pulls
8x60kg
8x100kg
8x140kg
8x180kg
8x220kg ds 10x150kg

Facepulls
3x25x20kg

Cable preacher curls
15x20kg
25kg x 12, 10, 10

Rope crunches
4x20x30kg

[Rick123]

BACK/HAMSTRINGS 28/01/22
Pullover machine
15x100kg
12x110kg
10x120kg
8x120kg ds 12x80kg ds 8x40kg

Single arm HS front pulldowns
15x50kg
12x55kg
10x57,5kg
8x60kg ds 12x40kg

Wide grip pulldowns
15x87kg
12x92kg
10x97kg
8x103kg ds 8x82kg

Single handle lat pulldown
12x65kg
10x60kg

Seated hamstring curl
87,5kg x 17, 15, 13

Lying hamstring curls
25kg x 15, 15, 13, 12

Stiff legged bb deadlift (deadstop)
15x60kg
12x100kg
10x140kg
8x160kg
20x100kg

Hamstrings are fried right now. Bodyweight is slowly dropping while my kcal intake is still very high.

[Rick123]

LEGS/CALVES 30/01/22
Seated leg curls
4x8x95kg + 5 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Watson leg press (2 min rest between sets)
5x15x320kg

Stiff legged bb deadlift:
4x10x140kg

Adductor machine
65kg x 20, 18, 16

Standing calf raises
3x10x60kg
Last set <50% 60kg x (10-10-10) 10 sec holds

[Rick123]

CHEST/SHOULDERS/TRICEPS 01/01/22
Flat machine chest press (banded)
3x8x120kg

Incline bb press
6x60kg
6x90kg
6x120kg
6x130kg

Flat bb press
(Stop a few inches above chest, then pause on the chest and explode up, that’s 1 rep)
4x6x110kg

Stretch pushups
12xBW
10xBW
9xBW

Seated shoulder press machine
3x10x75kg

Bent over db rear lateral raises
4x15x12kg + 5 partials

6 ways
3x8x8kg

Rope pushdowns ss bent over rope ext
4x12x30kg <> 4x10x20kg

BACK/ABS 02/02/22
One arm bb row
3x8x50kg

Smith machine rows (deadstop)
3x8x100kg

HS low row
3x10x120kg

HS single arm front pulldowns
2x10x55kg
20x40kg

Wide grip pulldowns
12x89kg
10x89kg
8x89kg

Life fitness seated bicep curl (single arm)
15x50kg
3x12x57,5kg

Leg raises + incline situps combo
4 sets to failure

Workouts still going strong.

[Rick123]

ARMS/ABS (04/02/22)
Seated db curls (3 sec negatives)
4x10x16kg

Preacher curl machine
4x10x40kg

Barbell curls (3 sec negatives)
4x10x30kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x160kg

Seated overhead rope extensions
4x10x60kg + 10 sec stretch

Leg raises
4 x failure

[Rick123]

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

[emperorcaliano]

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing
Bloody hell, hope you'll recover very quick and get back on track asap my brother

[DarrenW29]

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing

Good rest always helps you’ll be back better without any loss I had to take a rest and lost nothing speedy recovery

[Rick123]

Good rest always helps you’ll be back better without any loss I had to take a rest and lost nothing speedy recovery
Thanks brother, same here 5 days of rest and back on the grind.

[Rick123]

LEGS 14/02/22
Seated leg curls
5x10x100kg

Bulgarian split squats
8x30kg
8x40kg
8x50kg
8x60kg (8 sec iso hold + ds) 8x50kg (8 sec iso hold + ds) 8x40kg

Safety bar squats
8x60kg
8x100kg
8x140kg
8x160kg

Vertical leg press
4x10x200kg

Adductor machine
72kg x 17, 16, 14

Stiff legged db deadlifts
4x10x60kg

I’ll make diet, cycle and shape updates more often very soon since i’m 12 weeks out right now :)

[Rick123]

CHEST/SHOULDERS/CALVES 15/02/22
Flat db press
4x8x60kg

Incline bb press
3x12x100kg

HS plate loaded chest press
4x8x96kg

HS machine flys
4x8x103kg

Seated db side lateral raises
20x12kg
20x14kg
15x16kg
15x8kg (3 sec holds between reps)

Reverse peck deck
3x20x89kg

Single arm cable side lateral raises
3x15x15kg

Seated calf raises
6x10x50kg

BACK/ABS 16/02/22
Single arm HS low row
4x10x80kg

Close grip cable row
4x10x100kg

HS pullover machine
12x120kg
11x120kg
10x120kg
8x120kg

HS iso lateral row (wide grip)
4x10x120kg

Single arm supinated lat pulldown
15x65kg
13x65kg
15x55kg (1 sec hold in the contraction)

Banded hyperextensions
4x12

Leg raises into decline crunches
4 rounds x failure

[Rick123]

LEGS 21/02/22
Lying leg curls
4x8x35kg + 10 partials

Adductor machine
71,25kg x 21, 18, 17

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Leg press
30 x 5 pps
30 x 6 pps
30 x 7 pps

Leg extensions
4x15x85kg (1 sec pauze at the top)

Stiff legged db deadlifts
3x10x60kg

Very good leg workout, still have to be carefull with my right patella tendon but with a lot of warming up and focussing more on the eccentrics and time under tensions.

[Rick123]

Prep update:
11 weeks out right now still pretty high in calories but we’re making slight changes in the diet every week.

Last week it was 2 high days (5668 kcals), 1 low day (4938 kcals) repeat. Rest days is about 1000 calories less because there won’t be a intra WO shake + post workout meal.

Since this week we’re doing 1 high, 1 low repeat. Friday will be the next check in.

Peds:
12 weeks out we started the following for the next 6 weeks:
450mg test e EW
300mg NPP EW
150mg Parabolan EW

HGH only on legdays 6 IU (pre-post-pre bed) combined with 5-8iu fast acting slin pre and post workout.

Shape update will follow very soon ;)

[Rick123]

CHEST/SHOULDERS/CALVES 22/02/22
Incline db press
12x60kg
15x50kg
12x50kg

Incline HS press
8x120kg
7x120kg
6x120kg ds 6x80kg ds 8x40kg

HS chest flys
4x10x96kg

Plate loaded HS chest press
4x8x89kg

Seated db side lateral raises
3x15x14kg
20x8kg (1 sec hold at the top)

Single arm cable side laterals
3x20x10kg

Rear delt cable flys
3x30x10kg

Single arm rope pushdowns
3x15x20kg

Standing calf raises
6x10x60kg

[Rick123]

LEGS 28/02/22
Lying leg curls
8x35kg + 15 partials
8x35kg + 12 partials
8x35kg + 10 partials
8x35kg + 8 partials

Adductor machine
71,25kg x 23, 17, 15

HS iso lateral leg press (single leg)
8x120kg
8x140kg
8x160kg
8x180kg

Leg extensions
4x20x70kg (Last set + 20 partials)

Heel elevated smith squats
4x6x140kg (3-4 sec negatives)

Barbell stiff legged deadlifts
3x8x160kg

[Rick123]

CHEST/SHOULDERS/CALVES 01/03/22
Plate loaded HS flat chest press
10x40kg
10x80kg
10x120kg
10x140kg

Incline bb press
3x8x100kg

Flat db press
4x8x46kg

Cable chest fly
25kg x 20, 18, 16, 15

Reverse pec deck
3x35x82kg

DB side lateral raises
3x15x14kg (20 sec rest breaks between sets)

Life fitness side lateral raise
12x35kg
2x15x30kg

Standing calf raises
6x10x75kg

[Rick123]

BACK/ABS 02/03/22
Smith machine rows
15x120kg
18x100kg
25x80kg

Close grip cable row
2x15x100kg
20x75kg

Close grip pulldowns
15x86kg
12x86kg
20x70kg

Single arm HS front pulldown
15x50kg
20x40kg

BW hyperextensions
125 reps total in rest pause style
40 reps RP 35 reps RP 28 reps RP 22 reps

DB hammer curls
2x15x18kg
20x14kg

Single arm preacher curl machine
3x12x25kg

Hanging leg raises
4 x failure

[Rick123]

LEGS/CALVES 04/03/22
Seated leg curls
75kg x 15, 14, 13, 12

Occluded leg extensions
75kg x 20, 15, 12, 11, 10 (30 sec rest breaks between sets)

Pendulum squats
8x40kg
8x50kg
2x8x60kg

Bulgarian split squats
4x15x50kg

Sissy squats
4x8xBW (1 min rest breaks between sets)

Seated calve raises
6x20x40kg

[Rick123]

BACK/ABS 07/03/22
Pullover machine
120kg x 15, 14

HS single arm front pulldown
120kg x 9
100kg x 15, 13

HS low row
140kg x 8
120kg x 11, 9

Incline db rows
3x12x30kg

Partial deadlifts
160kg x 10
140kg x 15

Reverse pec deck
82kg x 20, 18, 15, 14

Single arm cable curls
25kg x 15, 13, 12

Rope crunches
4x20x70kg

[Rick123]

Update:

Currently 9 weeks out! Weight is at 109kg right now. Small diet changes and we introduced 20mcg clen 2 days on 2 days of right now.

Diet:
3 low days followed by 1 high day repeat
Low day kcals 4700
High day kcals 5450 kcals

Rest days are -1000 kcals, no pre workout banana, intra workout and post workout meal.

We’re running the following peds from 12 to 7 weeks out:
Test e 600mg EW (MTS)
Npp 400mg EW (MTS)
Parabolan 150mg EW (MTS)
Aromasin 5mg ED
Caber Phizer 0,5mg Monday/Friday

HGH 2iu ED on legdays 6iu pre, post and before bed combined with 5-7iu slin pre and post workout.

Clen 20mcg 2 days on 2 days off repeat

[Rick123]

CHEST/SHOULDERS 08/03/22
Incline db press
10x60kg
15x50kg

Decline bb press
7x140kg
8x120kg
12x100kg

Pin loaded HS machine press
2x8x89kg
Cluster: 10x75kg…6x75kg…5x75kg

HS chest fly
4x12x89kg

DB shoulder press
3x8x30kg

Life fitness side lateral raises
45kg x 10
35kg x 13, 11

Single arm cable side laterals
15kg x 13,

Single arm rope extensions
25kg x 15, 13, 12, 12

[Rick123]

QUADS/CALVES 09/03/22
Leg extensions (occluded)
75kg x 22, 16, 13, 11 (30 sec rest breaks)

Adductor machine
71,25kg x 22, 18, 16

Banded pendelum squat
8x20kg warmup
8x30kg warmup
8x40kg
8x50kg
8x60kg

Bulgarian split squats
3x15x30kg

Sissy squat
22xBW
20xBW
18xBW
17xBW

Standing calf raises
4x15-20x50kg

Yesterdays quad session. Damn i’m sore right now.

[Rick123]

HAMSTRINGS/BACK 11/03/22
Lying single leg iso lateral hamstring curls
10x10kg warm up
10x15kg warm up
10x20kg
10x25kg
10x25kg ds 10x15kg ds 10x10kg

Seated leg curls
4x10x85kg

Romanian deadlifts
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Upper back pulldowns
10x130kg
15x90kg

Straight arm cable pullovers
15x50kg
13x50kg
12x50kg
10x50kg

Chest supported t-bar row
3x8x40kg

Close grip pulldowns
10x90kg
2x15x75kg

[Rick123]

ARMS/CALVES 12/03/22
Superset 1:
Dual rope pushdowns 4x12x50kg
Incline db curls 4x12x16kg

Superset 2:
Overhead rope extensions 4x12x45kg
Db concentration preacher curls 4x10x14kg

Superset 3:
Incline db extensions 3x15x16kg
Single arm db hammer curls 3x10x16kg

Superset 4:
Dips machine 3x10x120kg
Rope hammer curls 3x12x45kg

Seated calf raises
4x15x50kg

[Rick123]

PUSH (15/03/22)
Slight decline db press
Topset: 11x60kg
Backoff: 12x54kg, 13x50kg

HS iso lateral bench press
Topset: 7x120kg
Backoff: 9x100kg, 10x90kg

Incline HS chest press
1 topset: 8x100kg
Cluster set: 8x80kg ... 5x80kg ... 4x80kg

Cable flys
3x12x35kg + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 15, 13, 11, 10

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
45kg x 15, 13, 11

Lying DB extensions
18kg x 15, 13, 12

[Rick123]

QUADS/CALVES 16/03/22
Leg extensions (occluded)
75kg x 25 (+3), 18 (+2), 13, 11 (30 sec rest breaks)

Adductor machine
71,25kg x 25(+3), 22(+4), 20 (+4)

Heel elevated smith squat
8x60kg warmup
8x100kg
8x140kg
8x150kg
12x100kg (4-5 sec negatives + paused)

Bulgarian split squats
3x15x50kg

Sissy squat
22xBW
20xBW
18xBW
17xBW

Seated calf raises
55kg x 15, 12, 10, 10
40kg x 15

Quads are smoked! Very good workout for being 7,5 weeks out.

[Rick123]

BACK/HAMSTRINGS 18/03/22
Single arm cable pulldowns
70kg x 15, 13, 12

Upper back pulldowns
103kg x 10
89kg x 13, 12

Close grip cable rows
100kg x 15, 13, 12

Seated hamstring curl
85kg x 12, 11, 10
Cluster set: 75kg x 10/8/7

Lying hamstring curl
25kg x 12, 10, 9

Stiff legged db deadlifts
60kg x 15, 13, 12, 11

Great workout, shape is getting better by the day! I’ll make some shape update pics next week ;)

[Rick123]

ARMS/CALVES/ABS (19/03/22)
Superset 1:
Single arm cable curls 3x15x25kg
Single arm rope pushdowns 3x15x25kg

Superset 2:
Incline db curls 3x10x16kg
Incline db extensions 3x12x18kg

Superset 3:
Dips machine 3x12x120kg
Preacher curl machine 3x10x40kg

Superset 4:
Overhead rope extensions 3x12x28kg
Single arm db hammer curls 3x10x16kg

Standing calf raises
4x12x70kg

Leg raises into abs wheel roll-outs
4 rounds to failure

[Rick123]

Pull (21/03/22)
Pullover machine
120kg x 17 (+1), 15 (+1)

HS single arm front pulldown
120kg x 8
100kg x 15 (+2), 12

HS low row
140kg x 9 (+1)
120kg x 12 (+1), 9

Bent over db rows (upper back focus)
34kg x 12, 11, 10, 10

Reverse pec deck
89kg x 12, 10
82kg x 11, 10

Facepulls
3x15x45kg

Primal preacher curl machine
40kg x 16 (+2), 12 (+1), 10 (+1)

Single arm cable curls
20kg x 15, 13, 12

Banded hyperextensions
3x15

Leg raises
4 sets till failure

[Rick123]

PUSH 22/03/22
Incline db press
11x60kg (+1 rep)
13x52kg (+2kg - 2 reps)

Decline bb press
7x140kg
9x120kg (+ 1 rep)
12x100kg

DB shoulder press (Paused)
30kg x 12, 11, 10

Pin loaded HS machine press
2x10x82kg
Cluster: 10x75kg…6x75kg…5x75kg

HS chest fly
4x12x89kg

DB Y-raises
14kg x 15, 13, 12

Life fitness side lateral raises
45kg x 10
35kg x 13, 11

Dual rope cable extensions
45kg x 16, 13, 12

Single arm overhead cable ext
25kg x 11, 10, 9

[Rick123]

PULL 28/03/22
Pullover machine
120kg x 17, 15

HS single arm front pulldown
120kg x 9 (+1)
100kg x 15, 12

HS low row
140kg x 9
120kg x 12, 9

Incline db rows (upper back focus)
32kg x 10, 9, 9

Reverse pec deck
82kg x 15, 13, 12, 11

Single arm cable row
35kg x 15, 12, 12

Facepulls
3x15x60kg

Primal preacher curl machine
40kg x 16, 12, 10 (+1)

Single arm cable curls
20kg x 15, 13, 12

Rope crunches
4 sets till failure

[Rick123]

PUSH 29/03/22
Slight decline db press
Topset: 12x60kg (+1 reps)
Backoff: 15x54kg (+3 reps)

HS iso lateral bench press
Topset: 10x120kg (+3 reps)
Backoff: 10x100kg (+1 rep)

Incline HS chest press
1 topset: 7x110kg (+10kg - 1 rep)
Cluster set: 10x80kg (+2 reps) ... 5x80kg ... 4x80kg

Cable flys
4x15x35kg (+3 reps) + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 20
15kg x 14, 11, 9

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
50kg (+5kg) x 15, 13, 11

Lying DB extensions
18kg x 15, 13, 12

Still making progress on a few lifts 6 weeks out, performance is great!

[Rick123]

QUADS/CALVES 30/03/22
Seated calf raises
40kg x 20 (10 sec RP) x 10 (10 sec RP) x7 (10 sec RP) x 6

Standing calve raises
70kg x 10, 9,

Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)

Adductor machine
71,25kg x 30(+2), 25, 20

Heel elevated smith squat
140kg x 10, 8
110kg x 12

Single leg life fitness leg press
3x15x56kg

Sissy squat
25xBW
22xBW
18xBW

[Rick123]

BACK/HAMSTRINGS (01/04/22)
Seated hamstring curl
85kg x 18 (+ 4), 16 (+ 3 reps), 15 (+ 4 rep)
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 14, 12, 12

Stiff legged db deadlifts
10x140kg ds 10x100kg ds 10x60kg
Backoff: 16x100kg (4 sec eccentric)

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14 (+1), 12, 12 (+1)

Wide grip cable rows
100kg x 13, 12
80kg x 16

[Rick123]

ARMS/CALVES/ABS 02/04/22
Seated calf raises
40kg x 22 +2 (10 sec RP) x 12 + 2 (10 sec RP) x 8 + 1 (10 sec RP) x 6

Standing calve raises
70kg x 12 (+2), 10 (+1), 9 (+1)

Superset 1:
Dual rope pushdowns 4x12x50kg
Cable curls 4x12x50kg

Superset 2:
Ez bar cable pushdowns 4x15x70kg
Db hammer curls 4x10x18kg

Superset 3:
Lying db extensions 4x12x18kg
Machine preacher curls 4x12x40kg

Superset 4:
Barbell spider curls 3x12x25kg
Overhead rope extensions 3x12x45kg

DB Y-raises
4x15x14kg

Decline crunches into ab roll-outs
4 rounds to failure

[Rick123]

PULL 04/04/22
Pullover machine
120kg x 17, 15

HS single arm front pulldown
120kg x 9
100kg x 15, 12

T-bar rows (upper back focus)
80kg x 12, 11, 10

HS low row
120kg x 10, 9
110kg x 10

Reverse pec deck
82kg x 15, 13, 12, 11

Single arm cable row
3x12x45kg (+10kg)

Primal preacher curl machine
40kg x 16, 12, 10

Single arm cable curls
20kg x 14, 12, 11

Leg raises
4 sets till failure

Workout still feeling great, only a slight reduction in energy at the last part of the workout. Shape is improving daily right now. I’ll be sharing some shape updates this weekend ;)

Food has been lowered since today. Low days 100 carbs, high days 500gr carbs. No more whey, only whole foods. 4 weeks and 6 days to give everything!

[Rick123]

QUADS/CALVES 06/04/22
Seated calf raises
40kg x 25 +3 (10 sec RP) x 12 (10 sec RP) x10 (10 sec RP) x 8

Standing calve raises
70kg x 15 (+3), 12, 10

Lying leg curls
2 warm up sets x 15 to warm up knees

Leg extensions (occluded)
75kg x 28, 18, 15, 12 (30 sec rest breaks)

V-squats
200kg x 10, 8
160kg x 14

Life fitness leg press
3x15x150kg

Bulgarian split squats
3x15x50kg

Adductor machine
71,25kg x 15, 12, 10

Abductor machine
71,25kg x 20, 15, 15

Workouts getting pretty though especially on low days. 100gr carb days aren’t that much fun lol.

[Rick123]

HAMSTRINGS/BACK (08/04/22)
Seated hamstring curl
90kg (+5kg) x 18, 16, 13
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 15 (+1), 14 (+2), 13 (+2)

Dumbell stiff legged deadlifts
4x15x60kg

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14, 12, 12

Wide grip cable rows
3x12x100kg

Rope pullovers
3x15x35kg

[Rick123]

ARMS/CALVES/ABS 09/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg (+5kg) x 12, 12, 10

Superset 1:
Dual rope pushdowns 4x12x50kg
Alternating db curls 4x10x20kg

Superset 2:
Dual handle triceps extensions 4x12x45kg
Ez bar preacher curls 4x8x30kg

Rope hammer curls 3x15x50kg
Dips machine 3x10x140kg

Barbell 21’s 3 sets x 30kg
Single arm pushdowns 3x12x25kg

Leg raises
4 x failure

Post workout we did a little shape check @ 4 weeks out. Pretty happy with the shape, only my legs have to come in more. Well i got a sportmassage planned with scalping and cupping for tomorrow, hopefully that will bring out more details + dieting harder upcoming weeks!

I’ll upload the pics when i’m on my laptop, it’s not possible to upload on the phone unfortunately.

[Rick123]

PULL 11/04/22
Lat pulldown
103kg x 12, 10
89kg x 15

HS single arm front pulldown
110 x 10
85kg x 15, 13

T-bar rows (upper back focus)
80kg x 12, 11, 10

HS low row
120kg x 10, 9
110kg x 10

DB row
3x12x50kg

Reverse pec deck
82kg x 15, 13, 12, 11

Incline db curls
18kg x 12, 10, 8

Primal preacher curl machine
40kg x 12, 10
35kg x 12

Leg raises
4 sets till failure

[Rick123]

984
985
986
987
988
989

These pics are from last saturday at 4 weeks out. Around 104kg, right now i'm at 102,6kg... Another 2,6kg to make weight for my class, shouldn't be a problem because we're just starting to push conditioning.

[Rick123]

PUSH 12/04/22
Slight decline db press
Topset: 12x60kg
Backoff: 15x54kg

Incline HS chest press
8x100kg
8x110kg
8x110kg ds 6x80kg ds 6x60kg

Pin loaded HS press
4x10-12x75kg

Cable flys
4x15x35kg + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 20
15kg x 14, 11, 9

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
50kg x 15, 13, 11

Lying DB extensions
3x12x16kg

[Rick123]

QUADS/CALVES 13/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg x 12, 12, 10

Leg extensions
15x75kg
12x95kg
2x10x105kg

Pendulum squat
10x60kg
12x50kg

Single leg iso lateral HS legpress
3x12x140kg

Life fitness seated legpress
3x15x150lg

Bodyweight walking lunges
1 set till ultimate failure

Adductor machine
71,25kg x 15, 12, 10

Abductor machine
71,25kg x 20, 15, 15

Workouts getting pretty heavy, but we keep pushing through! 3,5 more weeks.

[Rick123]

DELTS (07/04/22)
Reverse peck deck fly
25x89kg
22x89kg
20x89kg

Seated DB shoulder press
10x20kg
10x30kg
10x40kg
12x46kg
10x50kg

Single arm cable side lateral raises
15x15kg
12x15kg
11x15kg

Seated db side lateral raises
14kg x 15, 13, 12, 12

Superset: Plate front raises into ez bar close grip front presses
3 sets both to failure

Bent over rear delt fly machine
3x15x10kg

Cable shrugs
3x15x180kg

[Rick123]

HAMSTRINGS/BACK (15/04/22)
Seated hamstring curl
90kg x 20 (+2), 17 (+1), 14 (+1)

Lying leg curl
30kg (+5kg) x 11
25kg x 16 (+1), 15 (+1)

Romanian deadlifts
8x60kg
8x100kg
8x140kg
Working sets: 2x8x180kg

Iso-tensions DB hamstring curl
26kg db between legs hold as long as possible until failure ( 48 sec )

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 10
100kg x 12, 10

Medium grip cable rows
100kg x 10
85kg x 12,

Rope pullovers
3x15x42kg

[Rick123]

PULL (19/04/22)
Straight bar cable pullovers
15x65kg
15x70kg

Single arm cable pulldowns
15x70kg
17x65kg

Smith machine row
15x110kg
20x80kg

Medium grip cable row
15x90kg
20x75kg

Single arm HS low row
2x15x120kg

Cable curls
4x10x50kg

Seated db hammer curls
12x16kg
12x16kg ds 15x10kg ds 15x6kg

[Rick123]

PUSH (19/04/22)
Incline db press
8x60kg
12x50kg

HS plate loaded flat press
12x80kg
10x80kg

Incline bb press
3x10x80kg

HS chest fly
4x12x82kg

DB Y-raises
4x15x14kg

Single arm cable side lateral raises
2x12x15kg
15x10kg

Dual rope cable pushdowns
4x12x50kg

Single arm rope extensions
4x12x20kg

Leg raises
4 x failure

QUAD FOCUS LEGDAY (20/04/22)
Seated leg curls
17x85kg
20x70kg
22x65kg

Watson leg press
17x370kg
25x250kg
21x210kg (completely death)

Single leg HS iso lateral leg press
15x125kg
25x105kg

Banded pendulum squat
8x40kg
12x20kg

SL leg extensions (cluster set)
15x25kg … 10x25kg … 8x25kg

Adductor machine
52,5kg x 20
45kg x 25, 22

Seated calve raises superset into standing calf raises
3x20x40kg <> 3x8-10x60kg

Workouts are getting pretty rough right now but we’re pushing through it. Now it’s really nice to have a training partner, that’ll push you through the last few reps.

[Rick123]

DELTS/TRICEPS (21/04/22)
Reverse pec deck
15x62kg
15x72kg
15x89kg
Cluster 15x103kg … 7x103kg … 5x103kg

DB shoulder press
50kg x 12, 10

Machine side lateral raises
15x10kg
15x12,5kg
15x13kg

Seated db side lateral raises
2x15x16kg
15x14kg ds 12x10kg ds 10x8kg

Life fitness shoulder press into DB front raises
10 reps both the failure

Tri-set rope extensions
1 all out set 10 reps in 3 positions

Straight bar tricep pushdowns
35kg x 20, 15

Seated overhead v-bar extensions
28kg x 16, 15

Ab roll-outs into decline bench crunches
4 sets to failure

[Rick123]

Sorry for being a little silent over here! 9 days out for my competition right now so i’m laser focused. Everything is going as planned so i’m in a really good spot!

Workouts getting harder, food is getting lower but we’re giving everything.

I’ll make new shape updates for the logbook very soon, so you guys can see the MTS products shine ;)

[DarrenW29]

Killing it bro looking sick
I’m 9 weeks out loving it

[Rick123]

Killing it bro looking sick
I’m 9 weeks out loving it
Thanks brother! Go kill it ;) Make MTS proud!

[Rick123]

1 week out!

CHEST/CALVES (02/05/22)
Seated calf raises
1 all out cluster set: 25x40kg … 12x40kg … 10x40kg

Standing calf raises
2 sets 10-15

Donkey calf raises
2 sets 10-15

HS chest flys
1 set 8-12
1 set 12-15

Incline bb press
2 sets 8-12

HS flat machine press
2 sets 8-12

Cable flys
3 sets 15-20

Bodyweight dips
3 sets 12

[Rick123]

5 days out! Sunday is show day.

BACK/ABS (03/05/22)
Cable pullovers
2 sets 12-15

Single arm HS front pulldowns
2 sets 10-15

HS low row
1 set 8-10
1 set 12-15

Cable row
2 sets 12-15

Wide grip lat pulldowns
2 sets 12

Single arm HS row
2 sets 12

Leg raises
4 sets to failure

[Rick123]

2 days out

Last upperbody session today! Just getting a pump in everything and that’s it.

Really with the conditioning where i’m in right now. Time to fill out!

I’ll do a pics spam after the competition ;)

[Rick123]

Yesterday was gameday!

Damn the show was a bigggg mess, unfortunately bodybuilding was last of the day so it made it very difficult to peak. I was on stage around 0:00 o clock… and the shittiest thing was because everything was delayed the made 1 class of the light heavyweight, heavyweight And superheavy weight. I still don’t know what i did place at the novice class.

At the Regionals i got second place in the heavyweight and got myself a card to participate in a pro qualifier.

Even though it was poorly organized I enjoyed the day and got some very delicious treats post show. Today i ate everything i want and tomorrow it’s back to the grind!

Goal now is to do a recovery phase, about 8 weeks i’ll do bloodwork and i’ll go for a ECG to see if everything is G2G.

Time to do a clean rebound and make improvements!

I’ll show you guys some pics from the show tomorrow once i’m at my laptop! :p

I want to thank the MTS team from the bottom of my heart for always being their for me. They made my prep a lot easier with the quality gear.

[Rick123]

As promised pics from the show!

997
998
999
1000
1001

I'm the second guy on the left with the blue posing slip! Still have to wait on better quality pics from the NPC.

[emperorcaliano]

As promised pics from the show!

997
998
999
1000
1001

I'm the second guy on the left with the blue posing slip! Still have to wait on better quality pics from the NPC.

Damn it, can't see the pics brother.

Congrats for the placing still brother, sometimes things doesn't go as planned, but obstacles will makes future prep to be easier to handle

[Rick123]

1002
1003
1004
1005
1006

[DarrenW29]

Congrats mate crazy good condition absolutely peeled

[Rick123]

Thanks mate! Conditioning was on point haha, one of the most peeled of the show. Next time with bigger legs and arms and a freaking first place :p

[Rick123]

First legday after the competition and damn it was a good one!

12.05.22

45 degree leg press
250kg x 12
250kg x 11
250kg x 10

Panatta hacksquat
100kg x 11
80kg x 15

Leg extensions
84kg x 11
77kg x 13
70kg x 15 RP + 5 reps

Stiff legged deadlifts
120kg x 12
110kg x 15

Seated leg curls
77kg x 13
84kg x 12

Single leg iso lateral lying leg curl
20kg x 9
15kg x 12
10kg x 15 RP + 5 reps

Adductor machine
138kg x 25
148kg x 20

Abductor machine
110kg x 12
110kg x 10

Standing calf raises
60kg x 12
45kg x 15
30kg x 15 RP + 5 reps

Seated calf raises
35kg x 12
25kg x 18

[Rick123]

PUSH 15.05.22
Incline HS Press
120kg x 10
100kg x 13

Flat HS press
120kg x 8
100kg x 11
RP 80kg x 15 (5 deep breaths) + 5 reps

Decline db press
42kg x 7
32kg x 13

Standing cable flys
35kg x 8
25kg x 16

HS pec deck
RP 89kg x 15 (5 deep breaths) + 5 reps

Dumbell shoulder press
40kg x 8
32kg x 12

Life fitness seated side lateral machine
50kg x 10
40kg x 13

Single arm rope pushdowns
20kg x 12
15kg x 14

Dual rope cable kickbacks
30kg x 12
25kg x 15

Still weak as fuck but this is the first rotation of the new split, so new movements i have to get used to and still not on full power 1 week post show!

[Rick123]

Pull B 16.05.22

Single arm HS front lat pulldown
60kg x 7
50kg x 12
RP 40kg x 15 + 6

Wide grip pulldowns
103kg x 9
89kg x 14

T-bar row
90kg x 9
70kg x 15

Cable row
120kg x 8 (to heavy)
100kg x 14
RP 80kg x 15 + 10 reps

Bent over db rear laterals
14kg x 13
12kg x 18

Single arm cable curl
15kg x 13
15kg x 12

Single arm db preacher curl
16kg x 9
14kg x 11

DB shrugs
62,5kg x 10
50kg x 15

Hyperextensions BW
35
32
30

Decline bench crunches
4 sets to failure

[Rick123]

Legs B 17.05.22

Lying leg curl
100kg x 12
85kg x 13

Smith squats
140kg x 8
110kg x 15

Pendulum squat
40kg x 12 RP + 5

Leg extensions
100kg x 10
100kg x 9
100kg x 9

Walking lunges (bodyweight)
80 (40 per leg)
62 (31 per leg)

Stiff legged db deadlifts
65kg x 10
54kg x 13

Lying leg curls
25kg x 12 RP + 5

Adductor machine
67,5kg x 10
52,5kg x 15

Seated calf raises
60kg x 11
50kg x 12

Donkey calf raises
100kg x 9
80kg x 12

[emperorcaliano]

1002
1003
1004
1005
1006

Bang what à shape brother !!!

Dayum, you did the Siggi show, I almost went there to see my mate competing in Classic physique

[Rick123]

PUSH 1 19.05.22

Incline db press
54kg x 10 (+4kg)
44kg x 16 (+4kg & 1 rep)

HS iso bench press
90kg x 9 (+10kg)
70kg x 12 (+10kg)

HS plate loaded shoulder press
110kg x 10 (+10kg & 1 rep)
90kg x 12 (+10kg)

Cable upright row
70kg x 12 (+10kg)
65kg x 15 (+10kg)
65kg x 15 RP + 8

Incline cable flys
35kg x 10 (+5kg)
30kg x 12 (+10kg)

Seated db side lateral raises
18kg x 12 (+2kg)
14kg x 16 (+2kg

Bodyweight dips
20
19

V-bar pushdowns
15x75kg (+5kg & 2 reps)
15x75kg (+10kg)

Single arm db extensions
16kg x 9 (+ 3 reps)
12kg x 15 (+ 3 reps)

Leg raises + rope crunches
6 sets total all to failure

Very good push workout! I could increase the weight with a lot more, i think the rebound / higher food intake is doing its job :)

[Rick123]

Bang what à shape brother !!!
Dayum, you did the Siggi show, I almost went there to see my mate competing in Classic physique
Thanks bro, appreciated!! Haha yes, it was poorly organised unfortunately. Next year the’re going to make it a 2 day show because some off the bodybuilding classes were on stage like 00.00 am.

[Rick123]

Pull A 20.05.22

HS high row
55kg x 9
45kg x 15
40kg x 15 RP +5

Chest supported t-bar row
35kg x 10
25kg x 15

Barbell rows
100kg x 10
80kg x 15

Chin ups with band
8x
8x

Cable pullovers
65kg x 15
65kg x 13
65kg x 12

Reverse butterfly
91kg x 9
77kg x 15

Ez bar curls
48,5kg x 8
38,5kg x 14

Preacher curl machine
35kg x 10
25kg x 15

Barbell shrugs
120kg x 12
100kg x 16

Workout are getting better and better! Bodyweight is at 100-101kg / 225lbs and cals are slowly tapered up towards 4250 right now. Bodyweight dropped today so i think my coach will up the calories again by tomorrow or so. Conditioning is still in a great spot, but starting to lose that androgenic look from the AAS. 6 more weeks on 250mg test e a week and i’ll get bloods done.

[Rick123]

Arms 23.05.22

Multipress with chains
96kg + 16kg chains x 10
96kg + 16kg chains x 9
96kg + 16kg chains x 8

Overhead db extensions
44kg x 12
44kg x 11
44kg x 10

Reverse grip single arm cable pushdown
22,5kg x 12
22,5kg x 11
22,5kg x 10

Preacher curl machine
45kg x 12
45kg x 10
45kg x 9

Single arm cable rope curls
15kg x 10
15kg x 10
15kg x 9

DB concentration curls
14kg x 12
14kg x 11
14kg x 10

Leg raises
3 sets till failure

Ab roll-outs
3 sets till failure

Progress across all excercises!

[Rick123]

Push B 25.02.22

Incline HS press
125kg x 11
100kg x 14

Flat HS press
120kg x 10
100kg x 12
85kg x 15 RP + 4

Decline db press
42kg x 9
34kg x 15

Standing cable flys
35kg x 12
30kg x 16

HS cable flys
97kg x 11 RP + 4
75kg x 15

Dumbell shoulder press
40kg x 9
32kg x 12

Life fitness side lateral machine raises
52,5kg x 10
45kg x 12

Cable side lateral raises (single arm)
15kg x 12
15kg x 11

Single arm rope extensions
25kg x 12
20kg x 14

Dual rope cable kickbacks
35kg x 13
30kg x 16
30kg x 15

Weight is stabilized at 100-101kg while kcals are back at 4500 kcals, still getting stronger every workout, little bit softer because all the androgens are out of my system right now. But all good, can’t complain for a cruise. Few weeks before we’re getting bloodwork done.

[Rick123]

Pull 26.05.22

Single arm HS front pulldown
60kg x 90kg
50kg x 15
45kg x 15 RP + 5

Wide grip pulldowns
110kg x9
89kg x 15

T-bar row
95kg x 8
75kg x 15

Cable rows
120kg x 9
100kg x 15
90kg x 16 + 5

Bent over db lateral raises
14kg x 15
14kg x 15

Banded hyperextensions
25
23
20

Single arm cable curls
17,5kg x 12
17,5kg x 10

Single arm db curls
18kg x 9
14kg x 13

DB shrugs
65kg x 10
52kg x 15

Rope crunches
3 sets till failure

[Rick123]

LEGS B 27.05.22

Seated leg curls
105kg x 8
85kg x 15

Smith squats
140kg x 10
115kg x 15

Pendulum squat
45kg x 14 RP + 5

Leg extensions
100kg x 14
100kg x 13
100kg x 11

DB walking lunges
20kg x 64 steps
20kg x 56 steps

Stiff legged DB deadlifts
67,5kg x 11
54kg x 16

Lying leg curl
25kg x 15 + 5

Adductor machine
70kg x 12
55kg x 15

Seated calf raises
65kg x 11
60kg x 12

Donkey calf raises
105kg x 10
80kg x 14

Very good leg workout! Again progress at every excercise!

[Rick123]

ARMS/ABS 28.05.22

Multipress with chains
96kg + 16 kg chains x 10
96kg + 16 kg chains x 9
96kg + 16 kg chains x 8

Overhead db extensions
46kg x 12
46kg x 12
46kg x 12

Single arm reverse grip cable pushdowns
25kg x 11
25kg x 11
25kg x 10

Preacher curl machine
50kg x 11
50kg x 9
50kg x 8

Single arm rope hammer curls
15kg x 12
15kg x 12
15kg x 10

Concentration db curls
16kg x 10
16kg x 9
16kg x 9

Leg raises
3 sets to failure

Last workout before a city trip to Rome, Italy!

5 days of no workouts and ofcourse enjoying some good foods :p

[Rick123]

Sorry for being quiet the whole week, i went for a 5 day city trip with my girl to Rome!

Well i can confirm Italian food is really good!!

Happy to be back home, tomorrow we will be back in the routine ;)

[Rick123]

Legs A 03.06.22

45 degree leg press
280kg x 12
280kg x 10
280kg x 10

Hack squat
130kg x 10
110kg x 14

Leg extensions
94kg x 11
77kg x 13
70kg x 15 RP + 5

Stiff legged bb deadlift
150kg x 11
140kg x 12

Seated leg curls
94kg x 12
94kg x 11

Single leg iso lateral lying leg curl
20kg x 12
20kg x 11
15kg x 15 RP +6

Adductor machine
168kg x 20
173kg x 18

Abductor machine
124kg x 13
124kg x 12

Standing calf raises
75kg x 14
65kg x 15
50kg x 15 RP + 5

Seated calf raises
45kg x 13
35kg x 12

[Rick123]

ARMS/ABS 04.06.22

Multipress with chains
96kg + 16kg chains x 11
96kg + 16kg chains x 9
96kg + 16kg chains x 8

Overhead db extensions
48kg x 12
48kg x 11
48kg x 10

Single arm reverse grip triceps pushdowns
25kg x 12
25kg x 12
25kg x 11

Preacher curl machine
50kg x 11
50kg x 10
50kg x 10

Single arm rope hammer curls
17,5kg x 10
17,5kg x 9
17,5kg x 8

Concentration db curls
16kg x 11
16kg x 9
16kg x 8

Leg raises into ab roll-outs
3 sets to failure both excercises

[Rick123]

Push 2 06.06.22

Incline HS press
130kg x 10
100kg x 16

Flat HS press
125kg x 10
100kg x 13
90kg x 12 RP + 4

Decline db press
44kg x 10
34kg x 14

Standing cable flys
40kg x 8
35kg x 14

HS cable fly
96kg x 15 RP + 5

DB shoulder press
42kg x 10
32kg x 16

Side lateral machine raises
55kg x 10
45kg x 13

Single arm cable extensions
30kg x 10
20kg x 17

Cable rope kickbacks
40kg x 10
35kg x 16

[Rick123]

Pull 07.06.22

Single arm HS front pulldown
62,5kg x 8
50kg x 16
50kg x 12 RP + 5

Wide grip pulldowns
110kg x 11
96kg x 16

T-bar row
95kg x 11
80kg x 15

HS low row
120kg x 9
100kg x 13

Bent over db laterals
16kg x 15
14kg x 16

Banded hyperextensions
23 x
18 x
15 x

Single arm cable curls
21kg x 9
17,5kg x 13

Single arm preacher db curls
18kg x 11
14kg x 15

DB Shrugs
67,5kg x 11
54kg x 15

Rope crunches
3 sets to failure

[Rick123]

Push A 10.06.22

Incline db press
56kg x 8
46kg x 13

HS iso lateral chest press
95kg x 9
70kg x 13

HS shoulder press
115kg x 9
90kg x 13

Cable upright rows
75kg x 15
75kg x 12
65kg x 15 RP + 6

Incline cable flys
40kg x 7
30kg x 13

Dumbell side lateral raises
20kg x 12
16kg x 18
14kg x 15 ds 10kg x 10 ds 6kg x 12

Weighted dips
BW + 8kg chain x 15
BW + 8kg chain x 12

V-bar pushdowns
80kg x 15
80kg x 15

Single arm overhead db extensions
18kg x 10
14kg x 16

Leg raises
4 sets till failure

Workouts going really smooth this cruise / recovery phase! Still progression on all the lifts. Next week i got an appointment to get my blood work done, curious how that’s going to look. If that’s g2g i’ll be making new plans with my coach for an upcoming lean bulk blast.

[Rick123]

Pull A 11.06.22

HS high row
120kg x 8
100kg x 12
90kg x 12 RP + 6

Chest supported t-bar row
40kg x 10
30kg x 15

Barbell rows
110kg x 10
90kg x 16

Assisted chin ups
13x
12x

Ez bar cable pullovers
70kg x 15
70kg x 12
70kg x 11

Reverse butterfly
91kg x 8
77kg x 13

Ez bar curls
48,5kg x 10
38,5kg x 15

Biceps preacher machine
40kg x 8
30kg x 13
30kg x 12

Barbell shrugs
150kg x 10
130kg x 13

[Rick123]

Legs 11.06.22

45 degree leg press
290kg x 11
290kg x 10
290kg x 9

Hack squat
135kg x 10
110kg x 16

Leg extensions
105kg x 12
77kg x 15
77kg x 12 RP + 6

Stiff legged bb deadlift
160kg x 10
140kg x 14

Seated leg curls
98kg x 13
98kg x 12

Single leg lying leg curl
22,5kg x 10
22,5kg x 9
17,5kg x 14 RP + 6

Adductor machine
178kg x 25
178kg x 20

Abductor machine
132kg x 15
132kg x 12

Standing calf raises
80kg x 12
70kg x 14
60kg x 14 + 5

Seated calf raises
50kg x 9
40kg x 12

[Rick123]

Update:

Everything is still going fine over here! I got my bloodwork done and it i’m pretty happy with it! Everything was in range except my CK level which was expected. Also very interesting was that my estradiol was very low, so probably don’t need Aromasin right now.

[Rick123]

Went on a roadtrip with my parents for a few days, no training, just relaxing enjoying the good weather here.

Now we’re back and i’ll be starting my blast today, we’ll start with the following and build up as we need:

250mg Test e E3D
200mg Boldenone E3D
75mg Parabolan E3D

Ofcourse everything from MTS

[Rick123]

Arms 20.06.22

Multripress with chains
96kg + 16kg chains x 10
96kg + 16kg chains x 9
96kg + 16kg chains x 8

Overhead DB extensions
50kg x 10
50kg x 9
50kg x 8

Single arm reverse grip pushdowns
27,5kg x 12
27,5kg x 11
27,5kg x 10

Preacher curl machine
50kg x 11
50kg x 10
50kg x 10

Single arm rope hammer curls
17,5kg x 10
17,5kg x 9
17,5kg x 8

DB concentration curl
16kg x 11
16kg x 11
16kg x 10

Leg raises
3 sets till failure

Ab roll-outs
3 sets till failure

[Rick123]

The progress is real atm, the blast is really kicking in right now!

Today’s workout:

Push A

Incline db press
10x58kg
15x50kg

HS iso lateral bench press
10x100kg
15x70kg

HS plate loaded shoulder press
10x120kg
18x95kg

Cable upright rows
13x85kg
15x80kg
15x75kg RP 5x75kg

Incline cable fly
10x42,5kg
13x35kg

Cable side lateral raise
10x20kg
15x15kg

Weighted dips
BW + 12,5kg x 17
BW + 12,5kg x 15

V-bar pushdowns
12x90kg
14x85kg

Single arm overhead db extensions
7x20kg
18x16kg

[Rick123]

Update time!

Still going strong. Nothing have changed in regards to the cycle and workout routine. We are making progress within every workout so no rush to be pushing more food or drugs.

Cycle:
300mg test e E3D
200mg boldenone E3D
75mg parabolan E3D
3 iu HGH ED (fasted in the morning)

Workout split:
Push 1
Pull 1
Rest
Arms 1
Legs 1
Rest
Push 2
Pull 2
Rest
Arms 2
Legs 2
Rest
Repeat

Food
+- 4000 kcals daily

Current stats:
105kg +- 8-9% bf

Goal:
Lean bulk, trying to stay in decent shape this summer since i’m going on holiday in 6 weeks. After that we’ll be going in a slightly bigger surplus to keep progressing

I’ll starting to log my workout more often from next week on. Since i’m writing everything down in my logbook and not my phone i got a little less active on the forum.

[Rick123]

Legday B 07.08.22

Lying leg curls
115kg x 10
100kg x 15
100kg x 12 ds 75kg x 10

Smith machine squats
175kg x 8
150kg x 15

Pendulum squat
62,5kg x 10 (rest pause) + 5

Leg extensions
117,5kg x 15
117,5kg x 14
117,5kg x 14

Single leg HS iso lateral legpress
120kg x 20
140kg x 15

Stiff legged db deadlifts
70kg x 15
70kg x 13

Lying leg curls
35kg x 12 (rest pause) + 5
30kg x 12 ds 20kg x 10 + 6 partials

Adductor machine
72,75kg x 15
72,75kg x 12 ds 45kg x 12

Legs were completely fried after the workout, absolutely impossible to do any type of cardio afterwards :p

[emperorcaliano]

Update:

Everything is still going fine over here! I got my bloodwork done and it i’m pretty happy with it! Everything was in range except my CK level which was expected. Also very interesting was that my estradiol was very low, so probably don’t need Aromasin right now.

CK's are often high for people like us

[Rick123]

CK's are often high for people like us

I know the doc immediately told me i don’t have to worry about it, he knows my background with bodybuilding.

[Rick123]

Arms/Calves 23.08.22

S.A. Cable curls
30kg x 15
30kg x 13
30kg x 12

S.A. Machine Preacher curls
45kg x 15
45kg x 12
45kg x 11

Seated db hammer curls
18kg x 13
18kg x 12
18kg x 12

Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12

Dips machine
160kg x 12
160kg x 10
160kg x 8

S.A. Nautilus triceps extensions
35kg x 15
25kg x 15
25kg x 13

Standing calf raises
80kg x 13
80kg x 10
65kg x 13

Seated calf raises
60kg x 10
40kg x 15

[Rick123]

Pull 1 26.08.22

HS high row
70kg x 10
60kg x 15
60kg x 12 RP + 5 reps

Chest supported t-bar row
55kg x 10
45kg x 15

Barbell rows
140kg x 10
125kg x 12

Neutral grip pulldowns
95kg x 12
80kg x 15
80kg x 12

Nautilus pullover machine
80kg x 14
80kg x 13
80kg x 12

Single arm life fitness underhand row
63,5kg x 12
56,5kg x 15

Reverse pec deck
96kg x 14
91kg x 14
91kg x 12 RP + 5 reps

Barbell shrugs
180kg x 10
160kg x 15

Life fitness machine crunches
60kg x 20
60kg x 20
60kg x 20

Workouts are going great, did a little mini cut for a few weeks because next week i’m on holiday and want to enjoy some good foods. When i’m back from vacation i’ll be making plans for a lean bulk to pack on new muscle.

[Rick123]

Legday today

Seated leg curls
119kg x 13
119kg x 12

Smith machine squats
185kg x 9
165kg x 13

HS horizontal leg press
200kg x 12
200kg x 10
150kg x 15 RP x 8

Leg extensions
112kg x 10
112kg x 10
112kg x 9

Walking lunges into BW squats
60 steps bw lunges > 20 reps BW squats
58 steps bw lunges > 20 reps BW squats

GHR
BW x 15
BW x 13

SL iso-lateral lying leg curl
20kg x 12 RP x 8

Adductor machine
173kg x 20
173kg x 16

Very good pump in the legs, i’ll be walking funny the next few days. Thank god tomorrow is rest day.

[Rick123]

Things are going great! Offseason in full effect. I’m going into week 4 of the blast, BW is increasing weekly and gym perfomance has improved with big jumps!

Current stats:
105kg, 7-8% bodyfat

Current cycle:
450mg test e/week
300mg deca/week
400mg mast e/week
3 iu HGH/day

Calories:
Training days 4320
Non training days 3800

As soon as i hit a plateau i’ll titrate the calories upwards, same goes with the peds. I won’t run into insane high doses from the start as i’m planning to blast for a couple months.

[Rick123]

Legs 17.10.22

Seated leg curl
129kg x 12
129kg x 10 dropset 112kg x 10 followed by 10 partial reps

Hack squats
160kg x 12
165kg x 11

Horizontal HS leg press cluster set
200kg x 10 (20 sec rest) 200kg x 7 (20 sec rest) 200kg x 5

Leg extensions
119kg x 11
119kg x 10
119kg x 9

RDL
190kg x 10
160kg x 15

Walking db lunges
40kg x 24 steps
40kg x 24 steps

Adductor machine
183kg x 29
183kg x 23

Standing calf raises
90kg x 10 + 10 partials + 10 sec hold in the stretch
90kg x 10 + 10 partials + 10 sec hold in the stretch

Progress on all lifts! More reps or more weight and better execution.

[emperorcaliano]

Things are going great! Offseason in full effect. I’m going into week 4 of the blast, BW is increasing weekly and gym perfomance has improved with big jumps!

Current stats:
105kg, 7-8% bodyfat

Current cycle:
450mg test e/week
300mg deca/week
400mg mast e/week
3 iu HGH/day

Calories:
Training days 4320
Non training days 3800

As soon as i hit a plateau i’ll titrate the calories upwards, same goes with the peds. I won’t run into insane high doses from the start as i’m planning to blast for a couple months.

Good brother, keep it steady. Increasing slowly but surely if you’re gonna run it for long

[Rick123]

Good brother, keep it steady. Increasing slowly but surely if you’re gonna run it for long
In the past i was to fast with increasing kcals / peds. 3 months deep and you’re burned out, bodyfat got to high to keep pushing. I won’t make that mistake again. Workout progress and small steady increases in bodyweight is what i’m looking for.

[Rick123]

Very solid chest & shoulder workout yesterday! Feeling the doms in the upper chest already lol.

Slight incline db press
50kg x 12
55kg x 10

Pin loaded Incline MTS press
130kg x 8
140kg x 8

Nautilus pec deck
80kg x 14
80kg x 12
80kg x 11

Life fitness chest fly
91kg x 13
91kg x 12
91kg x 11

Reverse pec deck
77kg x 20
77kg x 20
77kg x 20 (last set 4-5 partials to get to 20)

Incline db side lateral raise
10kg x 15
10kg x 15
10kg x 15

HS pin loaded shoulder press
150kg x 10
150kg x 8
150kg x 8

Ab crunch machine
67kg x 20 x 4 sets

[Rick123]

We’re still going strong right here!

Workouts have been very good lately, made PR’s on almost all lifts.

Bodyweight is at 110kg / 242 lbs right now, still a lot more room to push as my bodyfat is still pretty low.

Macros are currently:

Training days
4520 kcals
300 P
650 C
80 F

Rest days
3900 kcals
300 P
450 C
100 F

5 training days and 2 off days a week.

Upcoming week will be the last week of the workout split, i’ll then take a full deload week and make a new workout split to work at my weakpoints some more.

The new split will be:
Legs A
Chest, biceps, calves A
Rest
Back, abs A
Shoulders, triceps, calves A
Legs B
Rest
Chest, biceps, calves B
Back, abs B
Rest
Shoulders, triceps, calves B
Repeat

Still on the same cycle but the dosage slowly titrated upwards:
600mg test e / week
400mg deca / week
400mg mast e / week
3 iu HGH daily

[Rick123]

Week 13 of the pushfase!

8 more weeks until we go into a health phase / cruise phase.

Bodyweight is at 246 lbs right now still in decent shape! PB’s on almost every lift.

Current macro’s and kcals:

TD
4720 kcals
300 P
700 C
80 F

NTD
4100
300 P
500 C
100 F

Current peds / dosages:
Test e 600mg / week
Deca 400mg / week
Mast e 600mg / week
3.6 iu HGH / day
25 iu Lantus / day
5-8 iu novorapid pre/post WO

First time on lantus but it’a really has been a game changer, much fuller and rounder in the gym + the pumps are out of this world. Fasted Bloodglucose levels are spot on, probably have to go a little bit higher when calories are going up but i’m monitoring everything on a daily base.

[Rick123]

Ended up my push phase at 18 weeks around 113-114kg.

The only things that did increase from the cycle was the lantus up untill 30 iu ED because of the food that increased. Ended up at 5500-5600 kcals on training days.

Right now i’m at week 3 of my health / holding / maintainance phase. Decreased my kcals to 4800 kcals on TD and 3900 NTD.

Right now i’m running:
200mg test e / week
200mg mast e / week
4 iu HGH ED
20iu lantus

Weight keeps around 113kg. I’ll be running bloods in about 3 weeks if everything is in range i’ll start a fat loss phase to see what i’ve builded in the offseason and needs more work.

Next competition will be en

my next competition won't take place until I feel like I've really brought up my weak muscle groups and i’m very competitive. I’m not just participating competition for fun but also want to win :p

I’ll keep you guys updated!

[Rick123]

Bloodwork came back last week after 8 weeks of cruising on 1ml of MTS Test e per week. Everything looked G2G. Only thing that was slighty out of range was my HDL cholesterol but nothing concerning. A few health supps + since i’m going on a cut right now HDL will be in range very soon.

[emperorcaliano]

Ended up my push phase at 18 weeks around 113-114kg.

The only things that did increase from the cycle was the lantus up untill 30 iu ED because of the food that increased. Ended up at 5500-5600 kcals on training days.

Right now i’m at week 3 of my health / holding / maintainance phase. Decreased my kcals to 4800 kcals on TD and 3900 NTD.

Right now i’m running:
200mg test e / week
200mg mast e / week
4 iu HGH ED
20iu lantus

Weight keeps around 113kg. I’ll be running bloods in about 3 weeks if everything is in range i’ll start a fat loss phase to see what i’ve builded in the offseason and needs more work.

Next competition will be en

my next competition won't take place until I feel like I've really brought up my weak muscle groups and i’m very competitive. I’m not just participating competition for fun but also want to win :p

I’ll keep you guys updated!

Dayum boi, that push phase was done and dusted !!!

[Rick123]

Update time!

Around week 5 of the cut right now and shipped away about 6-7kg already. A lot of water weight at the beginning, right now it's in a slow and steady pace, losing around 0,5-1,0kg a week. Still able to progress on most lifts so no concerns about losing muscle. My body recomped that's for sure since i started a new blast :P

Started the cut pretty aggrasive in terms of a deficit.

Since this week i'm doing:
3300 kcals TD
2800 kcals NTD

Cardio:
30 min fasted on the hometrainer 6 days a week

Training split (Legs and arm focused):
Push
Pull
Legs
off
Push
Legs
Off

Current cycle (since 4 weeks ago):
600mg test e / week
400mg tren a / week
400mg mast p / week
10mg Aromasin / eod

Lypolitics:
40mcg clen / day
20mg Yohimbine / with fasted cardio
200mg injectable L-Carnitine with fasted cardio

Health supps:
Support Max Strom (Tudca, CoQ10, NAC and other stuff)
500mg Metformin / day
40mg Telmisartan / day

Thanks for the BIGDADDY and the MTS team for always having my back! Stocked up on some goodies from MTS this week to continue the blast :)

1036

[Rick123]

I'll post some more stuff about my workouts this week ;)

[Rick123]

Still very solid workouts, in the beginning of the workouts i’m still able to progress some lifts. Later in the workouts my energy level drops and it gets really hard to progress, so the cut is getting real :p

Kcals are going down tomorrow and cardio is going up

TD 3000
NTD 2600

Cardio:
6x per week 45 min fasted on the home trainer

PEDs:
No changes

I’ll be cutting until 30th of April, then i’ll start the recomp.

I’ll drop some shape updates this week, since my shape is in pretty good conditioning right now. I think around 6% at 225lbs.

Workouts from past week:

Push 27/03/23

Incline HS press
150kg x 10
110kg x 15

Flat HS press
130kg x 12~
100kg x 13
100kg x 10

HS plate loaded shoulder press
120kg x 6
100kg x 10
100kg x 8

Life fitness dip machine (chest focus)
120kg x 8
100kg x 11
100kg x 10
80kg x 13 + 5 partials

HS machine fly
82kg x 15
82kg x 13
82kg x 11 RP x 7 RP x 5

Single arm side lateral raise
12,5kg x 10
10kg x 12
10kg x 12

Dual rope pushdowns
21kg x 16
21kg x 15
21kg x 13

SA Overhead rope extensions
10kg x 11
10kg x 10
10kg x 10

Dumbell side laterals supersetted upright row
16kg x 18/16/15- 30kg x 18/16/15

Pull - 28/03/23

Single arm HS front pulldown
77,5kg x 10
67,5kg x 13

Neutral grip LF row
117kg x 10
101kg x 13

Chest supported t-bar row
55kg x 9
45kg x 15
45kg x 12

Assisted pull-ups (F)
15 x
12 x
11 x

Close grip cable rows
80kg x 11
60kg x 16
60kg x 15

Single arm panatta Preacher curls
16,25kg x 14
16,25kg x 12
16,25kg x 10

Single arm bdb cable curls
20kg x 13
20kg x 11
20kg x 10

Rear delt rope face pulls
60kg x 15
60kg x 13
60kg x 12 DS 45kg x 12 DS 30kg x 15

Life fitness abdominal crunch
86kg x 20
86kg x 18
86kg x 15
86kg x 13

Legs (hamstring focus) - 29/03/23

Lying leg curl
32,5kg x 14
32,5kg x 13
32,5kg x 12

Seated leg curl
80kg x 15
80kg x 14
80kg x 12 (stretch pause) x 4 (stretch pause) x 2 (stretch pause) x 2 + 10 partials

Banded Pendulum squat
55kg x 12
55kg x 11
55kg x 10

HS iso-lateral leg press
152,5kg x 15
152,5kg x 13
152,5kg x 12

Barbell stiff legged deadlift
140kg x 10
140kg x 10
140kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
105kg x 15
105kg x 13
105kg x 11
105kg x 9

Arms & Abs - 31/03/23

Cable straight bar pushdowns
35kg x 18
35kg x 14 RP x4
35kg x 12 RP x4 RP x2
35kg x 12 RP x4 RP x2

Ez bar Cable curls
35kg x 15
35kg x 11 RP x4
35kg x 10 RP x3 RP x2
35kg x 9 RP x3 RP x3

Dips machine
120kg x 15
120kg x 14
120kg x 13

Single arm DB concentration curls
14kg x 15
14kg x 13
14kg x 10

Lying db extensions
18kg x 15
18kg x 13
18kg x 12 ds 12kg x 12

Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10 ds 14kg x 12

Wrist curls
3 sets to failure

Leg raises Into Machine crunches
4 sets to failure

Legs (quad focus) - 01/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x3 RP x2 RP x1

Leg extensions
120kg x 15
110kg x 15

Hack squats
210kg x 10
180kg x 13

Horizontal HS leg press
200kg x 12
150kg x 20
150kg x 19

Bodyweight lunges into bw squats
60 Steps + 15 squats
60 steps + 12 squats

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
70kg x 10
55kg x 15

Standing calf raise
45kg x 10/10/10

WEEK 6

Push - 03/04/23

Decline db press
60kg x 11
54kg x 12
50kg x 10

HS Incline press
125kg x 9
100kg x 11

HS iso lateral bench press
80kg x 7
65kg x 13
65kg x 11

Dumbell shoulder press
42kg x 9
38kg x 10
30kg x 11

Incline cable flys
15kg x 12
15kg x 9
10kg x 14

Life fitness machine side lateral
35kg x 14
35kg x 11
35kg x 11
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA rope pushdowns
10kg x 16
10kg x 15
10kg x 14

Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 11

Pull - 04/04/23

Cable pullover
85kg x 15
85kg x 14

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
52,5kg x 15
52,5kg x 13
52,5kg x 12

Single arm Nautilus row
100kg x 12
100kg x 11
100kg x 10

Straight bar Cable curls
65kg x 16
65kg x 13
65kg x 12

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Life fitness Abdominal crunch
88kg x 18
88kg x 16
88kg x 14
88kg x 12

Legs - 05/04/23

Lying leg curl
32,5kg x 16
32,5kg x 14
32,5kg x 12

Seated leg curl
82,5kg x 15
82,5kg x 14
82,5kg x 12 (stretch pause) x 3 (stretch pause) x 2 (stretch pause) x 1

Banded Pendulum squat
55kg x 13
55kg x 12
55kg x 11

HS iso-lateral leg press
155kg x 12
155kg x 10
155kg x 9

V-squat goodmornings
100kg x 10
110kg x 10
120kg x 10

Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold

Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9

Push + arms - 07/04/23

Incline HS press
155kg x 8
115kg x 14

Flat HS press
135kg x 10
115kg x 12
115kg x 8 RP x 3 RP x 2 RP x 1

Life fitness dip machine (chest focus)
120kg x 11
100kg x 15
100kg x 13

HS machine fly
89kg x 15
89kg x 13
89kg x 11 RP x 5 RP x 3

Dumbell side laterals supersetted upright row
18kg x 20/16/15- 30kg x 16/16/12 RP x 4 RP x 2

Straight bar cable front raise
25kg x 12
25kg x 11
25kg x 10

Dual rope pushdowns
24,5kg x 18
24,5kg x 16
24,5kg x

Life fitness preacher curls
60kg x 13
60kg x 11
60kg x 10

Lying db extensions
18kg x 12
18kg x 10
18kg x 9

Single arm cable curls
10kg x 13
10kg x 12
10kg x 11

Legs (quad focus) - 08/04/23

Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x5

Leg extensions
120kg x 15
110kg x 14
100kg x 13

Hack squats
210kg x 8
180kg x 10
150kg x 14

Horizontal HS leg press
200kg x 6
150kg x 10 x 3 x 2 x 1 (16 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)

Bodyweight reverse lunge
20 x
16 x

Adductors
183kg x 25
183kg x 20

Seated calf raise
70kg x 12
70kg x 10
55kg x 14

Standing calf raise
45kg x 10/10/10

WEEK 7

Back & abs - 10/03/23

HS front lat pulldown
55kg x 11
55kg x 10
55kg x 8

Neutral grip HS iso lateral row
120kg x 10
100kg x 13
100kg x 11

Incline db rows
32kg x 12
32kg x 12
32kg x 12

Neutral grip pulldowns
96kg x 11
89kg x 12
89kg x 12

Rack pulls
220kg x 5
180kg x 10
180kg x 8

Cable curls
35kg x 14
35kg x 12
35kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
82kg x 13
82kg x 11
75kg x 11 RP x5 RP x4

Leg raises into machine crunches
4 sets to failure

[Rick123]

Update time!

Finished my cut at May 1th. Slowly started to at in more kcals, drop the fatburners and decrease cardio.

Now i'm at 4000 kcals Training days and 3300 Rest days.

Shape still improved last week and got around 100kg bodyweight. Honestly if i cutted 2 weeks longer very hard i would be show ready.

One thing is sure i added 4-5kg of solid muscle since te last time i was in this shape, so i'm very happy. Right now i'm very excited for the push phase and improve my weak point!

Started with a new trainingssplit from John Meadows, the program is called ''High Evolutionary''. Low volume but with a lot of intensifiers. Really liking it so far!

I want to thank the MTS team once again for having my back improving year after year. For top notch products you came to the right place ;)

Current shape:
1045
1046
1047
1048
1049
1050
1051
1052
1053
1054

[Rick123]

time for an update again!

Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.

Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.

Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout

Workouts:

PUSH - 05/06/23

Decline db press
56kg x 8
48kg x 11

Incline HS press
135kg x 9
100kg x 12

Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6

HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch

HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials

Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8

DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15

Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10

Rope crunches
4 sets to failure

Pull - 06/06/23

Single arm underhand LF row
75kg x 10
77,5kg x 8

Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10

Lat prayers
85kg x 12
85kg x 11
85kg x 10

HS High row
55kg x 15
55kg x 14

Neutral grip life fitness row
110kg x 10
89kg x 15

Barbell hypers
80kg x 10
80kg x 10
80kg x 10

Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10

High single arm cable curl
22kg x 10
22kg x 9

Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11

Arms & Calves - 08/06/23

Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10

Superset

Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10

Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10

Superset

Lying db extensions
22kg x 10
22kg x 10
22kg x 10

Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10

Superset

Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch

Dips machine
140kg x 8
120kg x 12
120kg x 12

Superset

Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10

Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20

Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10

Seated calf raises
55kg x 13
55kg x 12
55kg x 11

Leg raises into machine crunches
3 sets to failure on both

Legs - 09/06/23

Adductor machine ✅
73,25kg x 16
73,25kg x 14
73,25kg x 12

Lying leg curls ✅
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3

Heel elevated Safety bar squats ✅
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)

Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3

Bulgarian split squats ✅
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch

Leg extensions ✅
75kg x 15
75kg x 12 ds 45kg x 12

Stiff legged bb deadlift ✅
150kg x 10
150kg x 10
150kg x 10

Glute bridge ✅
55kg x 20
55kg x 17
55kg x 14

PUSH - 11/06/24

Flat HS press
150kg x 8
120kg x 11

Incline HS press ✅
135kg x 9
100kg x 14

Bodyweight dips ✅
16x
13x
12x

Incline cable fly ✅
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6

Set 2: rest pause

Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8

Cable rear laterals
3x20x10kg

Superset

Standing db side laterals
3x10x20kg

Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12

WEEK 2

Back & Calves - 12/06/23

Single arm iso lateral HS row ✅
80kg x 12
82,5kg x 10

Single arm HS front pulldown ✅
60kg x 10
60kg x 10

HS low row
3x10x120kg

Lat prayers ✅
3x12x85kg

Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)

Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)

Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6

Toe presses
90kg x 12
90kg x 11
90kg x 10

Arms & Abs - 13/06/23

Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10

Superset:

Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10

Superset

Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10

Superset

Lying db extensions
20kg x 15
20kg x 13
20kg x 12

Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12

Superset:

Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12

Dips machine
130kg x 12
130kg x 12
130kg x 11

Superset

Alternating db curls
18kg x 10
18kg x 10
18kg x 10

Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11

Leg raises superset into machine crunches
4 sets to failure

Legs - 14/06/23

Adductor machine ✅
73,25kg x 19
73,25kg x 17
73,25kg x 14

Lying leg curls ✅
40kg x 10
40kg x 9
40kg x 9

Heel elevated Safety bar squats ✅
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)

Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6

Leg extensions ✅
75kg x 20
75kg x 15 ds 45kg x 12

V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8

Stiff legged bb deadlift ✅
155kg x 10
155kg x 10
155kg x 10

Glute bridge ✅
60kg x 20
60kg x 17
60kg x 15

I’ll make some shape update pics very soon again so stay tuned.

[Rick123]

Update of the week!

Another solid week of progression accros all the workouts. Really enjoying the program so far.

Cycle stayed the same

Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD

Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily

Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.

Arms & Calves - 19/06/23

Alternating db curls ✅
22kg x 12
22kg x 10
22kg x 10

Superset:

Long rope cable pushdowns ✅
34kg x 15
34kg x 13
34kg x 12

Life fitness preacher curls ✅
67,5kg x 12
67,5kg x 12
67,5kg x 12

Superset:

Lying db extensions ✅
22kg x 12
22kg x 11
22kg x 10

Single arm hammer cable curls ✅
13,75kg x 15
13,75kg x 13
13,75kg x 12

Dips machine ✅
130kg x 12
130kg x 11
130kg x 10

Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12

Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10

Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15

Toe presses ✅
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6

Seated calf raises ✅
55kg x 14
55kg x 12
55kg x

Legs - 20/06/23

Adductor machine ✅
75kg x 22
75kg x 17
75kg x 15

Lying leg curls ✅ sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds

Pendulum squat ✅
80kg x 8
80kg x 8
50kg x 16

Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15

Bulgarian split squat ✅
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold

Leg extensions ✅
77,5kg x 15
77,5kg x 12

Stiff legged bb deadlift ✅
160kg x 8
160kg x 8
160kg x 8

HS Iso-lateral kneeling leg curl ✅
30kg x 12
30kg x 12
30kg x 10

PUSH - 21/06/23

Toe press ✅
95kg x 10
95kg x 10
95kg x 10
95kg x 10

Decline db press ✅
56kg x 11
48kg x 13

Incline HS press ✅
140kg x 8
100kg x 14,5~

HS pin loaded chest press ✅
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4

HS pectoral fly ✅
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9

HS rear delt fly ✅
91,5kg x 15
91,5kg x 13
91,5kg x 12

Seated life fitness machine side laterals ✅
42,5kg x 15
42,5kg x 13
42,5kg x 10

SA Cable side lateral raise
3x15x7,5kg

Straight bar cable pushdowns ✅
80kg x 13
80kg x 11
80kg x 10

SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10

Back, Biceps & Abs - 23/06/23

Single arm iso lateral HS row ✅
85kg x 11
87,5kg x 8

Single arm HS front pulldown ✅
60kg x 11
60kg x 10
45kg x 15

HS low row ✅
125kg x 12
125kg x 10
125kg x 10

Lat pulldowns 🔵
89kg x 15
89kg x 13
89kg x 12

Lat Prayers ✅
90kg x 10
90kg x 10
90kg x 10

Bent over db rows 🔵
36kg x 12
36kg x 12
36kg x 12

Life fitness preacher curls ✅
67,5kg x 15
67,5kg x 13
67,5kg x 11

SA BDB cable curls ✅
13,75kg x 15
13,75kg x 13
13,75kg x 11

Leg raises into machine crunches
4 sets to failure

Legs - 24/03/23

Life fitness adductor machine ✅
76,25kg x 23
76,25kg x 18
76,25kg x 16

Seated leg curl ✅
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials

Pendulum squat ✅
80kg x 10
82,5kg x 8
52,5kg x 16

Leg press ✅
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2

Bulgarian split squat in the smith ✅
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold

Leg extensions ✅
77,5kg x 15
77,5kg x 10 + 25 partials

Stiff legged barbell deadlift ✅
165kg x 8
165kg x 8
165kg x 8

Glute bridge ✅
65kg x 20
65kg x 18
65kg x 15

[Rick123]

New update!

my apologies for being absent the last 1-2 weeks. Just moved to my new home. A lot of work to do, honestly the first day I got time to have time to log in on the forum.

Bodyweight went up to as high as 109kg. I started a mini cut last week because i’m going on holiday for 10 days in September. When I’m back home it’s growing time again. But for now I wanted to be in a solid shape for holiday :p. Already was in good shape but just clean up the bloat and stuff. Since I have been busy it in the new house the last week and moved a lot i really lost a lot of water weight.

Food intake right now:
4600 kcals (legdays) high
4300 kcals (Push and Pull days) medium
4000 kcals (restdays) low

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (swapped npp for mast p since last week):
600mg test e / week
300mg tren e / week
400mg Mast e / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

Will be updating more frequent right now!

Shape update will be posted very soon ;)

[Rick123]

Short and sweet freestyle workouts since i’m on holiday. Hitting more of a bro split style then PPL to allow the body to recover and be fresh once i’m back home!

ARMS & CALVES

HS preacher curl
60kg x 12
60kg x 11
60kg x 10 ds 35kg x 10 ds 25kg x 12

Cross-body triceps pushdowns
9,25kg x 15
9,25kg x 15
9,25kg x 15
9,25kg x 14

Behind the back cable curls
14,25kg x 15
14,25kg x 12
14,25kg x 10A

Machine dips
110kg x 15
110kg x 13
110kg x 12
110kg x 12 ds 80kg x 10 ds 45kg x 10

Smith machine JM press
40kg x 15
40kg x 15
40kg x 13

Dumbell hammer curls
20kg x 12
20kg x 10
16kg x 13

Standing HS calf raises
135kg x 14
135kg x 12
135kg x 11
135kg x 10 ds 90kg x 6 ds 45kg x 6

[Rick123]

Holiday is over and MTS came with a new care package! Once again thanks to BIGDADDY for providing me with the best gear, best service for all those years.

New plans are being made, it's time to get big. First week after holiday i did a little recomp, calories around where i left for vacation. Right now i'm starting with a slight surplus. Let's see what the scale does, otherwise we will increase calories even more. Few weeks on lower peds, i'll do bloodwork in about 4 weeks, if everything is fine we'll start with a new pushfase. Thinking about increasing my protein a little bit more first before anything else since Milos is preaching about it in almost every podcast and most BB benefit from it. We'll see.

Right now the calories are:

TD 4720 cals
300 P
700 C
80 F

NTD 4100 cals
300 P
500 C
100 F

Peds (Cruise plus):
300mg Test e
200mg Mast e
4iu HGH ED

Cardio:
30 min on the bike fasted 6x PW
10.000 steps daily

Shape update + MTS gear touchdown ;)1067
1068
1069
1070
1071

[Rick123]

Update:

6 week into a mini cut right now! After 18 weeks in a surplus it was time to give the body a little break from pushing bodyweight up. Man feels good to eat a little bit less. Ended the bulk with 6000 calories on training days and 5000 on non training days. Bodyweight went up to an all time high of 118kg / 260 lbs.

Didn’t want to push it any further with calories and wanted to give my digestion a little break so time for a little mini cut. Backed down my calories every single week pretty hard at the beginning by 1000 calories and then every single week by 200 calories. Proteins around 300, relatively high carbs and low fat because i want to keep performance as high as possible. Since it is a mini cut of 8 weeks it will be more aggresive. As soon as bloods come in and they’re g2g i’ll be starting another push phase. Digestion is in a good spot again, sleep improved drastically and i’m still able to progress most lift.

I’ll be updating with new shape updates as soon as the mini cut is over. Now that i’m leaner again i can see i made some good improvements.

[DarrenW29]

This is great mini cuts are a must I noticed can’t keep pushing too

[emperorcaliano]

Update:

6 week into a mini cut right now! After 18 weeks in a surplus it was time to give the body a little break from pushing bodyweight up. Man feels good to eat a little bit less. Ended the bulk with 6000 calories on training days and 5000 on non training days. Bodyweight went up to an all time high of 118kg / 260 lbs.

Didn’t want to push it any further with calories and wanted to give my digestion a little break so time for a little mini cut. Backed down my calories every single week pretty hard at the beginning by 1000 calories and then every single week by 200 calories. Proteins around 300, relatively high carbs and low fat because i want to keep performance as high as possible. Since it is a mini cut of 8 weeks it will be more aggresive. As soon as bloods come in and they’re g2g i’ll be starting another push phase. Digestion is in a good spot again, sleep improved drastically and i’m still able to progress most lift.

I’ll be updating with new shape updates as soon as the mini cut is over. Now that i’m leaner again i can see i made some good improvements.

Great to have some news from you brother

[Rick123]

This is great mini cuts are a must I noticed can’t keep pushing too

Absolutely 6-8 weeks is all it takes, to get things on fire again. Insulin sensitivity is so important and just taking more and more insulin isn’t going to solve the problem. If digestion and sleep is going to shit that’s an indicator for me to pull back. Ofcourse you should’t be a pussy and the majority of the year you should be pushing if you want to gain muscle, yes it is hard but if you want to become a freak it is neccessary.

[Rick123]

Last weeks shape update! Week 8/8, finished at 103-104kg bodyweight. Definitely added some muscle since last time being this lean. A solid 3-4kg i might say.

Time to slowly increase calories and go for a long growth phase. End of May i got blood work and echocardiogram and calcium test planned to see if everything is still good.

For now i’m just running some test and mast 400mg/ 400mg a week with 4 iu of GH everyday.

[Rick123]

1081
1082
1083
1084
1085
1086
1087
1088

[emperorcaliano]

Looking big and shred bro !

[Rick123]

Looking big and shred bro !
Thanks bro, slow and steady gains. Never satisfied but that’s a good thing i guess lol.